To be productive, Smart Set Sleep Time

Reztya - Sleep is often overlooked, as it is considered as an activity that is a waste of time aka unproductive. But make no mistake, getting enough sleep, it makes a person more productive. How so?

Yes, a lot of research shows that people who sleep less tend to decrease immune so easily attacked by various infectious diseases such as flu, sore throat, and fever.

In short, if you are sick and rarely in the office, you will also be automatically decreased productivity. This is the reason why sleep is closely influence on one's work productivity.

Just as experienced Irwan, 24 years. Big tall man was admitted very difficult to get to sleep on time. At best, every night he could only sleep 2-3 hours.

"I used to sleep on top at 01.00. Less of it, eyes screwed hard to think," he said, who now works as a private bank employee in Jakarta.

Irwan admitted agitated with the situation. Even the few times he has also been reprimanded by his superiors as often late getting to the office.

To overcome drowsiness at work, coffee consumption had always been his best friend. In fact, men who like to play the guitar is claimed to be able to spend two to three cups of coffee a day.

"While drinking coffee can make sleepiness is gone, but the body still feels weak, and difficulty concentrating," he said.

As quoted by the website WebMD, lack of sleep can cause a significant decrease in performance and alertness. In fact, reducing night time sleep at least a half hour, can result in daytime alertness berkuranganya by 32 percent.

According to practitioners of sleep hygiene Mitra Kemayoran Hospital, Dr Andreas Prasadja, RPSGT, decreased alertness and daytime sleepiness excessive and lasts for a long time can also cause damage to memory and cognitive ability - the ability to think and process information.

"Due to lack of sleep, a job that should be done one hour will probably be three hours. So I always say, a good sleep is the smart way improve productivity. Performance we can only be revitalized with sleep. Forced labor if performance is not good," said Andreas.

Employees who sleep less tend to go Andreas also moody and less tolerant of their peers, thus making explosive emotional outbursts.

Make the Power Nap

So how do I fix this? First, do not try to fight the sleepiness by taking certain supplements or drinking a variety of various stimulants such as coffee or energy drinks. Because stimulants can only withstand drowsiness, but it does not improve performance.

"Even though we feel like euphoria, but the ability of concentration, analysis, rigor, and kaewaspadaan still bad. Dibenerin So better sleep," advises Andrew.

Second, do a power nap. This is a fancy term for a short nap can be a way to pay for your night time sleep loss and combat fatigue in the workplace.

Power nap, Andreas said, should not be long, because it can be done during breaks at work or after lunch. You only took about 20-30 minutes for a nap.

"After a 15-minute lunch, the rest can be used for a power nap. Was better to increase endurance and performance," he explained.

Andreas suggestion is worth considering because it is in line with findings by scientists at the Harvard School of Public Health United States and the University of Athens Medical School in Greece. The researchers found that people who get enough sleep during the regularly can help reduce stress and even reduce the risk of heart disease.

Identify 3 Types Napping

Reztya - In addition to restore energy, take a nap has many other benefits for health. Effective nap for 20-30 minutes shown to improve mood, improve performance, and alertness, without causing dizziness or interfere hours of sleep a night.

Some figures nap routine as part of their lifestyle is Winston Churchill, John F. Kennedy, Ronald Reagan, Napoleon, Albert Einstein, Thomas Edison and George W. Bush.

"It is true nap to restore energy, but by no means to pay debts night's sleep," says sleep expert Dr. Andreas Prasadja, RPSGT of RS Mitra Kemayoran, Jakarta.

Napping itself consists of three types:

- Planned napping / preparatory napping, commonly called a planned sleep. Bed type is done by those who take the time to nap though not sleepy. This can be done as a survival mechanism before feeling too tired, or that someone can be maintained in time.

- Emergency napping. This occurs when a person's sleep instantly felt tired and could not continue the scheduled activity. This type is more common to people who operate heavy machinery or driving.

- Habitual napping. This type of regular nap schedule specific times each day, for example in children. The same was done after lunch adults.

Before bed you should make sure the atmosphere is about as comfortable for sleeping. The surroundings have a major impact on a person's ability to sleep. If possible try to limit noise and light. Spend some time in bed before the sleepy, proved to induce a sense of wanting to sleep.

Better not take naps too early or late. Late nap will interrupt regular hours of sleep a night. Instead, take a nap too early causing the body is not ready to sleep. "The principle is not to interfere with nap sleep a night," says Andreas.

Knocking out the Disillusionment Biologics

Reztya - Transformative breakthroughs in medicine continues, supported by a constellation of contributing factors, including the decline in the number of smokers, changes in diet, therapeutic advances and the discovery of new drugs a disease. In 1898, Marie Curie discovered radium, a radioactive element important in pioneering the field of radiology. The discovery of penicillin by Alexander Fleming in 1928 changed the entire landscape of the fight against bacterial infections. In 1955, Jonas Salk discovered the polio vaccine.

Achievement is very significant in the field of public health in the 20th century, according to David B. Agus, MD, The Center for Applied Cancer and Molecular Medicine at the University of Southern California, USA, in The End of Illness (2012), characterized by reduced deaths from vascular disease heart's blood up to 60-70 percent since 1950.

Smoking in the Morning Most Dangerous

Reztya - Smoking a cigarette after waking believed by addicts smoking will improve your mood and concentration in the morning. In fact, smoking is very dangerous in the morning.

The team of researchers from Pennsylvania State University conducted a study to determine the association between smoking in the morning and various types of cancer.

Excess salt, Causes 2.3 Million Deaths Each Year

Reztya - Excessive salt intake has been associated with the risk of various diseases such as heart attack, stroke, and other cardiovascular diseases. A recent study even showed that too much salt is a trigger for 2.3 million deaths worldwide from cardiovascular disease.

Researchers at Harvard Medical School and Harvard shcool of Public Health said the United States, representing 15 percent of total deaths from cardiovascular disease. Nearly one million deaths, about 40 percent of excess salt-induced deaths, occurring at a young age. The researchers call this premature mortality, ie deaths under the age of 69 years. As many as 60 percent of the deaths were experienced by men.